Getting Heart Healthy With Nuts

You love almonds and pistachios but they are not very flattering for your waistline so you avoid them like the plague. In fact the very word Nuts reminds you of fat. The calories from nuts come basically from the high fat content and till long it was believed that nuts are bad for health.

Now however, there is good news for nut lovers. According to recent studies nuts are in fact heart healthy and cardio protective. It is believed that the incidence of heart troubles is lower in populations where nuts are consumed as a part of the daily diet. In fact even weight watchers need not shy of nuts as like any other food, nuts will only add to your waistline if you consume them in excess.

So enjoy nuts but always remember moderation is the key to the healthy heart.

Heart benefits of nuts

The most crucial nutrient for the heart is fat. The kind of fat that is taken in affects the heart. Certain fats are good for the heart while some others can result in clogged blood vessels and hence reduced blood supply to the heart resulting in heart troubles. Nuts contain unsaturated fats that are good for the heart as compared to meats, milk, cheese that are rich in saturated fat and thus bad for the heart. Cashews, almonds, and peanuts are rich in monounsaturated fats, and walnuts are rich in a form of omega 3 fatty acids, polyunsaturated fats similar to the oils found in fish.

Studies have shown that monounsaturated and polyunsaturated forms of fat result in lowering of the LDL cholesterol, which is the bad cholesterol for the heart. At the same time they help in keeping the arteries flexible, which improves the blood supply to the heart.

Apart from the fat content, nuts are rich in certain nutrients, which are healthy for heart. All nuts are rich in Vitamin E, which has been related to reduced incidences of heart disease. At the same time, all nuts are rich in proteins, which are, in general, good for overall health. However, the nut protein is rich in amino acid arginine, which is also linked to the health of the heart. It is because of this amino acid that the nitric oxide is synthesized, which plays a role in the widening and relaxing of blood vessels to the heart. This results in reduced incidence of formation of blood clots and hence, lowered incidence of heart disease.

Nuts are also a very rich source of dietary fiber, which plays a role in lowering cholesterol. Moreover, they are rich in selenium, which plays a role in the health of the heart, while at the same time, provides protection against cancer. Hazelnuts and almonds contain a good amount of folate, which is also cardio protective.

To warp up then, increasing knowledge and newer studies are confirming the importance of nuts in protecting heart disease. Studies suggest that about 30 grams serving of any nut or a mixture of nuts is sufficient for keeping a check on the incidence on heart disease. So start munching on nuts today and provide a healthy protection to your heart.